Sweet Potato Kale Frittata
Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes.
1 Tbsp (15 mL) grapeseed oil
1 small yellow onion, diced
2 cups (500 mL) grated sweet potato
2 garlic cloves, minced
4 large curly kale leaves, ribs removed, leaves torn into 2 in (5 cm) pieces
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
2/3 cup (160 mL) grated low-sodium Parmesan cheese
2 tsp (10 mL) fresh thyme
2 tsp (10 mL) Dijon-style mustard
1 tsp (5 mL) lemon zest
1/2 tsp (2 mL) red chili flakes
1/4 tsp (1 mL) black pepper
Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is turning tender, about 2 minutes. In batches, stir in kale and heat until wilted but still bright green.
Whisk together eggs, milk, Parmesan, thyme, mustard, lemon zest, chili flakes, and black pepper in large bowl. Carefully pour egg mixture into skillet without displacing vegetables. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.
Serves 4.
Each serving contains: 346 calories; 24 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 4 g fibre); 267 mg sodium
source: "30-Minute Meals", alive #384, October 2014
Sweet Potato Kale Frittata
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Tourtière AU Cerf
Tourtière is, for me, the dish that best represents Québec. It can be traced back to the 1600s, and there’s no master recipe; every family has their own twist. Originally, it was made with game birds or game meat, like rabbit, pheasant, or moose; that’s one of the reasons why I prefer it with venison instead of beef or pork. Variation: If you prefer to make single servings, follow our lead at the restaurant, where we make individual tourtières in the form of a dome (pithivier) and fill them with 5 ounces (160 g) of the ground venison mixture. Variation: You can also use a food processor to make the dough. Place the flour, salt, and butter in the food processor and pulse about ten times, until the butter is incorporated—don’t overmix. It should look like wet sand, and a few little pieces of butter here and there is okay. With the motor running, through the feed tube, slowly add ice water until the dough forms a ball—again don’t overmix. Wrap, chill, and roll out as directed above.
Artichauts en Barigoule
My love of artichokes continues with this classic recipe, one of the best ways to eat this interesting, underrated, and strange vegetable. Frozen artichoke hearts are a time-saving substitute, though the flavour and texture of fresh artichokes are, by far, much superior and definitely preferred.
Cervelle de Canut
Cervelle de canut is basically the Boursin of France, an herbed fresh farmer’s cheese spread that’s a speciality of Lyon. The name is kind of weird, as it literally means “silk worker’s brain,” named after nineteenth-century Lyonnaise silk workers, who were called canuts. Sadly, the name reflects the low opinion of the people towards these workers. Happily for us, though, it’s delicious—creamy, fragrant, and fresh at the same time. Cervelle de canut is one of my family’s favourite dishes. It’s a great make-ahead appetizer that you can pop out of the fridge once your guests arrive. Use a full-fat cream cheese for the dish, or it will be too runny and less delicious.